Wednesday – 160504

SWOD

Deadlift
5 @ 65%
5 @ 75%
5+@ 85%
Note: If you completed the last 5-3-1 cycle with us, add 10 lbs to your 1RM Deadlift for calculating your weights.

WOD

9 min AMRAP of:
2-4-6-8-10…etc
Power Clean (155/105)
X2 Pull Ups

Cash Out

60 sec Couch Stretch, each leg
60 sec Pigeon Stretch, each leg
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The Summertime Challenge is just around the corner!  Get signed up today and commit to looking and feeling better this summer!  Register HERE.

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Tuesday – 160503

SWOD

3 X 5 Sott’s Press – work up to a heavy weight and perform all 3 sets at the same weight. DEMO 

WOD

For time (15 min cap):
1000m Row
then,
5 Rounds of:
5 Manmakers (40’s/25’s)
10 Toes to Bar

Cash Out

10 min of Foam Rolling problem areas
Zig motivation

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Monday – 160502

SWOD

Bench Press
5 @ 65%
5 @ 75%
5+@85%

WOD

For time (18 min cap):
2 Rounds of:

25 Plate Facing Burpees
50 Double Unders
25 Plate Facing Burpees
50 Wall Balls (20/14)
then,
15 Overhead Squats (135/95)

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Saturday – 160430

WOD

“Nutts”
For time:
10 Handstand Push Ups
15 Deadlift (250/170)
25 Box Jumps (30″/24″)
50 Pull Ups
100 Wall Balls (20/14)
200 Double Unders
400m Run w/ a 45/35 lb plate
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A throwback of this guy on his birthday!  Happy birthday Aaron!  You look like you’re floating…

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Friday – 160429

SWOD

15 min to establish a 3RM Overhead Squat

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Food for Box with Chef Adam – HAPPY BIRTHDAY CHEF!!!

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Well I got a sinus infection, so this weeks recipe was about quick, easy and trying to clear my sinuses out with some heat.  There are tons of raw veggies in this dish, so it’s full of nutrients, and flavor.  Curry always helps me clear out my sinuses but there are different levels of heat.  I personally like to sweat when I eat.  That green chili from last week would have also worked great but unfortunately I already ate it all.  Still curious to know how it stands against Soloman’s wife’s green chili.  Hope you enjoy it.  Should be about 2 servings.  If you have left over tzatziki, save it, it would work great as a salad dressing.

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Pan Seared Chicken Thigh w/ Coconut Lime Tzatziki and Curried Cauliflower Salad

Curried Dressing

2 Tbsp Apple Cider Vinegar

½ Tbsp Raw Honey

2½ tsp Curry Powder

¼ tsp salt

Couple flakes of red pepper flake (optional)

Fresh ground black pepper to taste

¼ cup Olive oil or melted Coconut Oil

In a small bowl combine all the ingredients except the oil.  Drizzle the oil in slowly as you whisk to create a emulsification.  Set the dressing aside.

 

Cauliflower Salad

1 head of Cauliflower cleaned and trimmed (I got green cauliflower)

2 Tbsp Kosher Salt

4 cups Water

¼ cup Pine Nuts, Toasted (throw em in a sauté pan and put some color on them)

¼ cup Raw Sunflower Seeds

¼ cup Dried Un-Sweetened Currents

½ cup Chopped Green Onion

¼ cup Chopped Cilantro

Bring the water and salt to a boil in a medium saucepot.  Blanch the Cauliflower for 2 minutes.  Strain the cauliflower off and put it in a medium sized bowl with the remaining ingredients.  Toss with the curry dressing.  Taste for additional salt and pepper and let cool.

 

Coconut Lime Tzatziki

½ cup Cultured Plain Coconut

½ a Cucumber, peeled and deseeded

¼ cup Chopped Cilantro

½ Lime Juiced (roughly 2 Tbsp)

1 Clove Garlic

1 tsp Salt

Combine all ingredients in a blender and blend till smooth.

 

Pan Seared Chicken Thigh

12-16 oz of boneless, Skinless Chicken Thighs (can you breast)

2 Tbsp Dried Chives

1 tsp Red Pepper Flake

2 tsp Salt

1 tsp Black Pepper

1 Tbsp Refined Coconut Oil or Olive Oil

Get a sauté pan rippin hot, then turn down the heat to medium high.  Season and rub down the chicken with the spices.  Pour the oil in the hot pan, following with the seasoned chicken thigh.  Sear both sides 7-10 minutes or until chicken is completely cooked through.  Place the chicken over the salad and then drizzle the tzatziki over the seared chicken thighs.

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Thursday – 160428

SWOD

Back Squat
5 @ 65%
5 @ 75%
5 @ 85%
Note: If you completed the last 5-3-1 cycle with us, add 10 lbs to your 1RM Back Squat for calculating your weights.

WOD

21-18-15-12-9-6-3 for time of (22 min cap):

Power Snatch (75/55)
Sit Ups
*100 ft Lunge at the start of each round*
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Happy birthday Sara (a day late…)!  Thank you for always making us smile at 5am!

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